What is INCH WORM EXERCISE? Transform abdomen, arms and legs
You will be surprised what it does for your abdomen, legs and arms.
According to a study published by The National Institute of Health, to define the muscles it is necessary to exert force while practicing any type of movement.
For example: if you are going to walk, it is important that while you do it, you maintain tension in the abdomen and arms, to also work them as secondary muscles and not only burn fat.
If you are looking for an exercise that works 3 areas of the body at the same time, the option is the inch worm exercise .
You should stand and face a yoga mat or whatever you have, but something that does not slip on the ground.
HOW
To perform inch worm exercise, you must begin in a push-up position (also known as front support). Hands shoulder-width apart and feet hip-width apart.
With the hands fixed on the floor, slowly walk the feet towards the hands keeping the legs straight.
When you have reached the limit of your hamstring flexibility, keep the feet fixed as you walk the hands forward, returning to the push-up position.
Repeat for repetitions or time.
WHY
While the inch worm exercise may look simple and easy to perform, proper execution demands reasonable control of body shape. Throughout the movement, there should be no loss of torso shape. In other words, the core muscles must remain active to prevent excessive arching or rounding of the back. The preservation of this tight shape is fundamental to several gymnastic movements, including handstands – which makes this exercise a useful drill for these gymnastic skills.
The inch worm exercise is also dependent on hamstring flexibility. If your hamstrings are short/tight, you will have a greater distance between the hands and feet, or the back will start to round, and you will lose shape and control
There is also a degree of balance involved – as you walk forwards, you will need to lean your shoulders over your hands slightly. This action requires not only stability but also a high level of wrist strength. If you lack wrist strength, then you may find yourself stopping short during the movement. Work on your wrist strength separately, and you’ll begin to notice an increased range of motion in the inch worm.
But if you want to complement it with some other type of exercise that is also effective and you do not need any type of additional device or object, you can try the plank exercise .
It consists of placing yourself in a push-up position, with your palms on the ground and the tips of your feet. Subsequently, place your forearm on the ground and make tension throughout the body.
If you combine these 2 exercises you will notice changes faster and the best of all is that it will not take you more than 20 minutes to do them.
